ARE THEY REALLY NECESSARY?

 

     As a young, enthusiastic and naive lifter, I never saw the importance of certain things in the gym. Ego fueled this to a greater extent. Gym accessories seemed to be an "Estrogen" move which translated to a female type of activity. It also seemed tedious to carry all these accessory tools around. "ARE THEY REALLY NECESSARY", was a question that always lingered in my mind.

What are gym accessories and how do they work?

Knee wraps, weightlifting belts, wrist straps, foam rollers, ankle weights, resistance bands, weightlifting shoes etc are familiar terminologies used in the gym. They constitute to the said gym accessories. First time encounter for a newbie might be confusing for their expectation of a gym setup is weights and probably machines. What do they look like and how do they work?

a) Knee wraps and knee sleeves.

One of the most fundamental accessories there is. They come in handy for individuals who prefer going heavy on leg exercises that put pressure on the knees. This could be back/front squats, leg press, hack or pendulum squats. The goal is to provide the necessary support the joint might need and prevent any sort of injuries.

b) Weightlifting belts.

Speaking of the trunk's stability, our core plays a vital role in this. The lower back takes the toll whenever the correct form is compromised. It comes in handy during fundamental lifts like squats and deadlifts. It create a safe space for anyone to go heavy on these lifts. It comes in different configuration all trickling down to what feels comfortable and stable.

c) Wrist straps.

It's difficult to withhold a large amount of load while relying on our own grip strength. It's something a beginner can gradually build up on but for an advanced lifter, the ratio of their 1 rep max to their body weight is almost twice, thrice or four times. This is where the straps come in.

 Another factor is promoting stimulation to the primary muscle, excluding the stabilizers and  secondary muscles. This is evident when analyzing any row movement. When the load is heavier, often times without straps on, the forearms take the load as compared the primary muscle i.e. any intended portion of the back muscles. 

d) Foam rollers.

A cylindrical shaped accessory that helps to self-relieve tension and muscle cramps when rolled on. It can be used before performing a lift, to ensure enough blood circulation on intended muscles or used after to relieve accumulation of lactic acid on the muscles.

e) Ankle weights.

They can be used in a variety of exercises. The most common is when working on specific muscles like the glutes, where the individual wants to increase stimulation by adding some extra weights onto the leg.

This can be pictured when doing bodily exercises like glute kickbacks, bodyweight lateral leg raise and body weight leg curls. It makes more sense for someone working out at home with no gym equipments at their disposal. 

It could also be used to boost endurance for guys who go for long walks or running. The extra weight will challenge the body by reducing chances of adaptation. On that note, it could be a great way to burn more calories. This is based on the fact that the body will need more energy to get the individual moving especially if the load is a bit challenging.

f) Resistance band.

Portability and efficiency makes it compete with dumbbells and barbells. This mostly applies to guys that aren't into open gym setups or heavy lifting. It could be the case for guys who travel a lot to remote areas, where access to a gym is next to impossible but still want to feel the effect of muscle simulation.

It too can be used in a wide variety of setups like in a rehabilitation centre. A physiotherapist can use it to create resistance on a specific joint or muscle. 

It could also be incorporated in weight training to increase stimulation and acting as a support mechanism for example it being placed on the hack squat machine when going heavy.

g) Weightlifting shoes.

The science behind their manufacture highly depends on the biomechanics of lifting. This means that the angle and centre of mass is positioned at almost the perfect proportion for stability purposes. The hard, non-compressible sole and its elevated heel ensures proper posture. This creates a safe state for the individual/athlete to capitalize on the full range of motion. 

It can easily be distinguished from running shoes or normal walking shoes. Other lifters prefer flat-footed shoes like https://www.ryderwear.com/ or being barefooted for they feel more stable that way.

Apart from other great benefits, technical efficiency makes them stand out. This according to physics is the ability to do work with the least effort possible. The purpose behind their entry in the gym highly lean towards advanced lifters. Injury rehabilitation could be a good reason of introducing some of these accessories to a beginner. It shouldn't be a necessity especially if they are chasing heavier loads while compromising proper form.

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